Healt Benefits of Durian Fruit

Durian fruit nutrition facts

One of its own kinds, durian fruit is delicious, soft, succulent and very popular for its unique characteristics. Durian is widely revered as the "King of Fruits" in the South-East Asian countries.
The durian tree is tropical in origin and belongs to family of Malvaceae, in the genus, Durio, a large family of plant species which also include some of the interesting relatives such as hibiscus, okra, etc. It is botanically known as Durio zibethinus.

Inside view of durian cut section. Golden-yellow flesh bulbs (Durio zibethinus)	Durian fruits in the market. Note for the dark green husk covered with sharp thorns.

The exotic durian is native to Brunei, Indonesia and Malaysia. While there are 30 known species of Durio exist, only 9 of them have been identified for producing edible fruits. Durian tree starts bearing fruits after four or five years after plantation. The tree can grow upto 50 meters in height depending on the species.
Durian is a seasonal fruit; its season lasts typically from June until August, which coincides with that of the other tropical specific fruits like mangosteen, jackfruit, and mango.
The fruit is distinctive for its large size, unique odor, and formidable thorn-covered husk. It can reach up to 30 cm (12 in) long and 15 cm (6 in) in diameter, and typically weighs one to four kilograms (two to seven lb). In shape, it varies from round to oblong; color of its husk (rind) is green with brown; and its flesh features creamy-yellow to saffron color bulbs depending upon the species.
The flesh or pulp can be consumed at various stages of ripeness, and is used as flavoring agent in a wide variety of culinary and sweet preparations in Southeast Asian cuisines. Durian seeds are small, round to oval shape and appear like that of jackfruit seeds. Although boiled seeds can be eaten safely, many discard them. The seeds feature a bland taste akin to jackfruit seeds.
Its edible flesh emits a distinctive odor which can be described as strong and penetrating, even when the husk is intact. This unusual stinky and intense odor of the durian fruit may have prompted many people to express diverse and peculiar opinions ranging from deep appreciation to disgusting!

Health benefits of Durian fruit

• Durian, like other tropical fruits such as Banana, avocado, and jackfruit, is high in energy, minerals and vitamins. 100 g fresh fruit carry 147 calories.
  
• The fruit is made of soft, easily digestible flesh made of simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly. Though it contains a relatively higher amounts of fats among the fruits, it is free from saturated fats and cholesterol.
  
• Durian is rich in dietary fiber, which makes it a good bulk laxative. The fiber content helps protect the colon mucous membrane by decreasing exposure time to toxins. It also helps bind and eliminate cancer-causing chemicals from the gut.
  
• The durian fruit is a good source of antioxidant vitamin-C (about 33% of RDA). Consumption of foods rich in vitamin C helps the human body develop resistance against infectious agents and scavenge harmful free radicals.
  
• The fruit is an excellent source of health benefiting B-complex groups of vitamins; a rare feature among fruits, such as niacin, riboflavin, pantothenic acid (vitamin B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential for the body as it requires them from external sources to replenish.
  
• Further, it also contains a good amount of minerals like manganese, copper, iron and magnesium. Manganese is utilized by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation.
  
• Fresh durian fruit is a very rich source of potassium. Potassium is an important electrolyte inside cells and body fluids that help controlling heart rate and blood pressure.
  
• Additionally, it also contains high levels of essential amino acid, tryptophan (also referred as "nature's sleeping pill"). Tryptophan in the humans metabolizes into serotonin and melatonin; the two neuro-chemicals that play a vital role in sleep induction and controlling epileptic events.
  

See the table below for in depth analysis of nutrients:

Durian fruit (Durio zibethinus),
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	147 Kcal	7%
Carbohydrates	27.09 g	21%
Protein	1.47 g	2.5%
Total Fat	5.33 g	20%
Cholesterol	0 mg	0%
Dietary Fiber	3.8 g	10%
Vitamins
Folates	36 mcg	9%
Niacin	1.074 mg	7%
Pantothenic acid	0.230 mg	4.5%
Pyridoxine	0.316 mg	24%
Riboflavin	0.200 mg	15%
Thiamin	0.374 mg	31%
Vitamin A	44 IU	1.5
Vitamin C	19.7 mg	33%
Electrolytes
Sodium	2 mg	0%
Potassium	436 mg	9.5%
Minerals
Calcium	6 mg	0.6%
Copper	0.207 mg	23%
Iron	0.43 mg	5%
Magnesium	30 mg	7.5%
Manganese	0.325 mg	14%
Phosphorus	39 mg	6%
Zinc	0.28 mg	2.5%
Phyto-nutrients
Carotene-α	6 mcg	--
Carotene-ß	23 mcg	--
Lutein-zeaxanthin

Selection and storage

The durian fruit is native to Southeast Asia. It is sold in markets all over the Asian world and also imported into the United States and Europe. People have differences in preferences regarding ripeness, while some like slightly ripen, tart flavored durians, others may prefer to cherish soft, and over-ripened. Usually, ripe fruit that falls off the tree is collected and put for sale.

In the stores, choose a durian fruit with firm stalk. Outside its natural habitat, durian is one of the expensive fruits; some of its varieties like D24 (Sultan) are in high demand and therefore, may command higher price. The fruit can also be stored inside the refrigerator for few days.

Preparation and serving methods

Cut and open durian fruit with a knife. Video courtesy: algysea

Outer surface of the Durian fruit husk is fully covered with sharp spikes, capable of causing cuts; it is therefore, one should be careful while handling it. Cut open the fruit longitudinally the same way you do in Jackfruits to expose underlying creamy yellow pulp. Slice the pulp to remove seeds.

Here are some serving tips:

Durian fruit pastry. Photo courtesy: VirtualErn

• Durian fruit is used as a flavor base in a wide variety of sweet edibles such as traditional Malay candy, ice kachang, dodol, biscuits, etc.
  
• It is also used in the preparation of ice-cream, milkshakes, Yule logs and cappuccino.
  
• Red-fleshed durian is traditionally added to sayur, an Indonesian soup made from fresh water fish.
  
• Ikan brengkes, a fish cooked in a durian-based sauce, traditional in Sumatran islands in Indonesia.
  
• Unripe durians may be cooked as a vegetable in variety of dishes.
  
• Durian seeds, which taste similar to jack fruit seeds or yam can be eaten boiled or roasted.